As you can probably tell, it's getting harder for me to make it to these classes (I've got mid-morning meetings that I can't always get out of). Still, I'll post these if I know what the work out is. So, here goes.
This WOD was basically fun with a single dumbbell. All of the movements are done with one arm, so you'll be alternating between left and right. The snatches are the most complicated movement, so be extra careful with those. You've probably heard me say you can tweak your back with those enough times to know that it's a movement you should do properly. Also, you will be holding a dumbbell directly over your head/body while doing the sit ups, so take care not to drop the weights or otherwise lose your grip.
WoD
10 rounds of:
- 10 single arm dumbbell snatches (left/right = 1)
- 10 sit ups with single dumbbell overhead (left/right = 1)
- 10 lunges with dumbbell (left/right = 1)
Exercises
- Single Arm Dumbbell Snatch
You'll only need one dumbbell for this. Stand with your legs shoulder-width apart, with the weight on the ground in front of you. Bring the dumbbell straight up, and aggressively shrug your shoulders (this helps generate momentum). You want to pull it straight up, so your elbow should flare out with your forearm parallel to the ground as it gets close to your chest. Once the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. A couple of cues that can help are to keep your ear close to your arm, so that you are bringing the weight straight up and down. Secondly, think of the squat as an aggressive stomp/jump to get into the squat position and keep your weight back on your heels. You can also hold your off hand out in front of you to maintain your balance.
Also remember that you want a good lumbar curve at the bottom of that squat. Just because you have weight in your hands, you don't get to cheat on your form (arguably, it's far more important then). Once you're down at the bottom of your squat with the weight directly over your head, stand up. Remember to keep your arm locked the whole time. so that the weight is above your head. It's safe to bring the weight back down to finish the rep AFTER you have completely stopped moving your feet and you are in a standing position.
The last thing to keep in mind is that you have to do this with each arm for a single rep (right/left = 1).
- Sit Ups with Dumbbell Overhead
Lay on your back, and hold the dumbbell straight up in the air with one arm; your arm should be perpendicular to the ground. Keeping your arm locked and your eyes on the dumbbell, do a sit up. You will be keeping the dumbbell in the air as you move your trunk.
With these exercises, you also have to do a sit up with both arms to complete a single rep. That means that you want to alternate which arm holds the weight overhead every time you go to do a sit up.
- Weighted lunges with dumbbell
Hold the (single) dumbbell at your side. If you are holding the weight in your left hand, bring your right leg forward; if you're holding the weight in your right arm, bring your left leg forward. It doesn't much matter which leg you start with, since you have to do a lunge with the weight on both sides for a single rep ("right/left = 1" for short). Make sure that you bring your front leg forward far enough that your knee isn't farther forward than your foot; that puts undue stress on your knee. Also make sure to plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible.
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